Triceps Kickback
Muscles worked: Triceps.
How to do it
- Start with a dumbbell in each hand and your palms facing your torso.
- Now, while keeping your upper arms stationary, exhale and use your triceps to lift the weights until the arm is fully extended.
- After a brief pause at the top contraction, inhale and slowly lower the dumbbells back down to the starting position.
- Repeat the movement for the prescribed amount of repetitions.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Hinge over, upper arm parallel to the floor
- Straighten fully and squeeze - light weight, strict
Logging it
IronPack suggests working in the 12 to 15 rep range, progressing in 1 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Dips - chest, triceps
- Triceps Pushdown - triceps
- Overhead Triceps Extension - triceps
- Skullcrusher - triceps
Track the triceps kickback properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreFree download, iPhone. Currently on the New Zealand App Store, wider rollout to follow.
Photos and steps: free-exercise-db (public domain). Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-07-17.